Strength & Conditioning: 16 December 2015


Power Clean Clusters:
 5 sets of 3-3-3.
 150 seconds between each big set.
 10 seconds between each cluster.
 Almost no pause between each rep in the clusters.


5 min to work on Toes 2 Bar.

Max Unbroken Toes to Bar. 2 minute time cap. If athlete doesn't have T2B, work on knees to elbows and kipping motion. If kipping and bar work is inappropriate, do max rev crunches in 2 minutes.


11.5 Scaled
 15 min AMRAP
 5 Power cleans (135/90)
 10 Toes to bar
 15 Wall balls (20/14)